Since the copy machine got the best of me last week, here are the pages that got cut out of the winter training program. Happy Running!
December
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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1 Easy Run
Run: 4-5 miles
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2 Easy Run
Run: 2-4 miles
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3 Day
Off!
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4 Day
Off!
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5 Easy Run
Run: 4-7 miles
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6 Easy Run
Run: 4-5 miles
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7 Easy
Run
Run: 3-6 miles
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8 Easy Run
Run: 4-7 miles
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9 Easy Run
Run: 2-3 miles
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10 Day
Off!
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11 Day
Off!
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12 Easy Run
Run: 4-6 miles
Weights
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13 Easy Run
Run: 6-7 miles
Strides: 2 x 100m
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14 Easy
Run
Run: 3-6 miles
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15 Easy Run
Run: 5-7 miles
Weights
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16 Easy Run
Run: 3-5 miles
Strides: 2 x 100m
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17 Day Off!
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18 Day
Off!
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19 Easy Run
Run: 3-5 miles
Weights
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20 Easy Run
Run: 5-8 miles
Strides: 3 x 100m
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21 Easy
Run
Run: 3-5 miles
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22 Easy Run
Run: 4-6 miles
Weights
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23 Easy Run
Run: 3-5 miles
Strides: 3 x 100m
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24 Day Off!
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25 Day Off!
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26 Easy Run
Run: 3-5 miles
Weights
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27 Easy Run
Run: 6-8 miles
Strides: 4 x 100m
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28 Circuit Run
Warm up: 1 mile
Circuit: #1
Cool down: 1 mile
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29 Easy Run
Run: 3-5 miles
Weights
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30 Easy
Run
Run: 4-7 miles
Strides: 4 x 100m
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31 Long Run
Run: 6-8 miles
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January
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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1 Day
Off!
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2 Easy Run
Run: 4-6 miles
Weights
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3 Easy Run
Run: 5-8 miles
Strides: 2 x 100m
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4 Circuit
Run
Warm up: 1 mile
Circuit: #1
Cool down: 1 mile
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5 Easy Run
Run: 5-6 miles
Weights
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6 Easy Run
Run: 4-7 miles
Strides: 2 x 100m
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7 Long Run
Run: 7-9 miles
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8 Day Off!
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9 Easy Run
Run: 5-6 miles
Weights
|
10 Easy Run
Run: 4-8 miles
Strides: 4 x 100m
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11 Circuit
Run
Warm up: 1 mile
Circuit: #1
Cool down: 2 mile
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12 Easy Run
Run: 5-7 miles
Weights
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13 Easy Run
Run: 4-6 miles
Strides: 4 x 100m
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14 Long Run
Run: 7-9 miles
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15 Day
Off!
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16 Easy Run
Run: 3-5 miles
Weights
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17 Easy Run
Run: 5-7 miles
Strides: 5 x 100m
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18 Circuit Run
Warm up: 2 mile
Circuit: #2
Cool down: 2 mile
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19 Easy Run
Run: 4-6 miles
Weights
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20 Easy Run
Run: 3-5 miles
Strides: 5 x 100m
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21 Long Run
Run: 5-8 miles
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22 Day Off!
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23 Easy Run
Run: 4-7 miles
Weights
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24 Easy Run
Run: 6-8 miles
Strides: 6 x 100m
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25 Circuit
Run
Warm up: 2 mile
Circuit: #2
Cool down: 2 mile
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26 Easy Run
Run: 5-7 miles
Weights
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27 Easy Run
Run: 4-6 miles
Strides: 6 x 100m
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28 Long Run
Run: 7-10 miles
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29 Day
Off!
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30 Easy Run
Run: 4-7 miles
Weights
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31 Easy Run
Run: 6-8 miles
Strides: 2 x 100m
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